Five Home Workout Exercises Without Using Weights
We all yearn for six-pack abs, bulging biceps and toned back muscles, but we’re often either too busy or too lazy to head to the gym. Unless you can afford to build a state-of-the-art gym inside your home, your neighbourhood gym is all you have. But that isn’t the only option.
Not everyone can afford or has the time to head to the gym and you don’t have to, there are various other forms of exercise and routines you can follow to stay fit and you can do them all from the comfort of your living room.
Here, we take a look at 10 simple, yet effective home workout exercises that will help you stay fit without needing to use expensive gym equipment:
Planking is a great example of a home workout exercise. There are various forms of planking that you can choose to do. The original plank exercise works by placing your palms flat to the floor, then placing your hands shoulder-width apart and having your shoulders stacked directly above your wrists. You then extend your legs behind you, tuck your tailbone and hold for a set period of time.
Another version of planking that you can incorporate in your routine is the Plank Tap. Plank taps are done the same way you conduct planks, but now, instead of simply staying in the plank position, you will tap your left shoulder with your right hand. You then tap your right shoulder with your left hand and continue to do this.
Side plank is another great way to exercise your core. Lie on your right side with your right hand directly underneath your right shoulder. Extend your legs and place your left foot on top of your right, and then squeeze your abs and glutes to lift your hips off the floor. Extend your left hand straight up toward the ceiling and hold this position for a set period of time.
Target – Planking helps work out your core, triceps, glutes and quads.
Probably one of the most well-known exercises of all time, Push-ups make a great home workout. Start by placing yourself in the high plank position with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Now, bend your elbows and lower your chest down to the floor and bring yourself back to the high plank position.
Target – Push-ups are the perfect exercise to shape up your triceps and core.
Tricep Chair Dip
When you opt for a home workout , you also use objects in your home. This particular exercise will need you to make use of a stool or chair lying around your house. Start by sitting on the floor with your knees bent and feet flat and your back against a stool or chair. Place your hands on the chair and put your heels out. Then, straighten your arms to lift yourself, then bend your elbows to lower yourself without sitting down completely. Make sure you keep your heels on the floor and your elbows pointed directly behind your body (not flared out to the side).
Target – This particular exercise helps strengthen your pecs and triceps.
Since you moved your chair to do those tricep chair dips, you don’t have a place to sit. No worries, just imagine you’re sitting on one by doing the wall sit exercise. Push your back against the wall and lower your back till your thighs are parallel to the floor. Make sure the knees are directly above the ankles and keep the back straight.
Target – Wall sitting works out your legs, core and glutes.
Another great home workout method is the bicycle exercise. Lie down with your knees bent and hands behind your head. Bring your left elbow towards your right knee as your left leg straightens, with your knees in toward your chest. Continue to alternate sides, exactly like how you would peddle on a bicycle.
Target – The bicycle exercise helps to strengthen your glutes and core.